Do This to Gain Energy and Strength for Workouts! - Pandiculation and the Habit of Moving
Vložit
- čas přidán 20. 06. 2024
- Order the eBook and full program: www.thebioneer.com/product/su...
A lot of us wish that we could train more often, but feel tired and weak throughout the day. We assume that we lack motivation, or that we are simply over-stretched by work and other commitments.
But what if I told you something else might be going on? You might not be "tired" as such at all, but rather stiff and out of practice. You don't feel like moving because you've spent an entire day sitting or standing. Even the thought of warming up becomes too jarring a transition from just how static you've been!
The solution? One may be something called pandiculation. The other might be regular and varied movement. I discuss both those things in this video, enjoy!
The blog: www.thebioneer.com
Patreon: / thebioneer
Instagram: / thebioneer
Facebook: / thebioneer
Twitter: / thebioneer
teespring.com/stores/the-bion... - Jak na to + styl
If your whole day is a warm up you don't need one
Roland Rush I served with a soldier that did just that.. every 10 minutes he would do .. something..
For this exact reason.. if your whole day is a warm up.. you don’t need one..
He was jacked.. and very strong ..
Yes this is exactly it! Couldn’t have put it better :-D
@@TheBioneer pls do one for wresterling workouts , bfr protocoal , and for brawls
Julio What kind of things did he do to keep his body warm and ready?
@Dragon Stream
I think its safe to say any exercise repeated for a number of times.
This made me appreciate my manual Labour job a lot more.
Bill Pearl said, he always liked doing manual in his bodybuilding heyday
All of the strongest guys I've known have been framers and concrete masons lol
Every time my phone lights up with a new Bioneer video. I HAVE to walk away from what I’m doing. And put on my learning glasses. Kinda feel bad about the woman I was giving CPR to... I’m sure it’ll be fine
Don't worry, I was just driving a school bus. Luckily little Timmy took the wheel, It's amazing how kids learn to drive just by playing videogames
@@danpenia219 yo u remind me of the heart sugery i was doing oops oh well
„It“ 😂😂
Lol i was just breathing and i had to stop to watch this amazing video
Haha thanks dude! Yes that is the best way to react I think. If you explain to the family what happened, they will understand 😂
My dog wakes up, does a “down dog”, I open the door and she bounds off the porch to chase a squirrel. At thirteen. As always, great stuff.
Yup, that sounds just like what I do. It works really great I still fit into clothes from my 20s and I'm already 42. Despite people telling me just wait until you hit 30 then 40. 😂 I'll only increase in strength by God's grace ✌️.
Ahh dude... This explains why when I train twice in one day (morning and evening), I often feel better during the evening session than if I'd have just trained once that day when conventional wisdom would say otherwise, as you should be more tired. I also don't really warm up when I train either! Great video and looking forward to seeing you soon!!
Yeah that makes sense! Thanks man, and ditto can’t wait!
I started doing something like this unconsciously after learning about spinal waves. I’d just perform spinal waves on the regular and one day I was doing pike pushups and spontaneously I could bring myself into a handstand (I’d never trained handstands before that)
First time hearing of this spinal wave, youtubed it immediately reminds me of the body roll (parodied by dormtainment) subsequently tried it. Very relieving for upper back pain thanks for bring this to my attention.
I looked up this spinal wave... and it's just a basic body wave??! How did practicing the body wave help with getting a handstand?! Mystified! And jealous!!!!!
Underrated approach to optimization of body function.
I have exercises for every room in my home as well as for activities outside the home like waiting for the bus. Once upon a time, I ate 3 meals a day in horse stance, for around 4 years. This type of training probably won't turn you into an olympic athlete but it can make you super fit for life. If you don't have time for the gym, this type of life style is a must.
Very good advice. I learned this the hard way a few years ago and had convinced myself that being relaxed (even lazy) throughout the day was what I needed to properly recover from intense weightlifting most days and gain muscle. What eventually happened was imbalance in the muscle structure, which led to numerous spine and shoulder issues and no stamina in general. Then I started using low impact stretch circuits recommended in a Dan Millman book throughout the whole day, and setting my watch alarm for every hour to get up and just walk, move around, maybe a few light body weight presses. It DRAMATICALLY changed everything: my overall mood, my enthusiasm for each day as I woke, my fitness, my stamina, the back and shoulder issues disappeared, a healthy appetite for whole food, and my blood pressure dropped. All of this to say: get up and _move_ all day in any capacity and this simple thing makes all the difference in your life.
That’s an awesome and encouraging experience, thanks for sharing! And glad you’re feeling on top again :-D
holy jebus. wow. and look how much mis information there is on putting as much force to increase the intensity on an exercise, be it weights or cardio. and then emphasis on resting THE WHOLE DAY. What I keep learning is that the more natural a humans life style becomes, generally the better their physical and mental health becomes. this is yet another of many examples. thanks for posting this. this actually motivates me more to try the stuff in this video.
And thanks bioneer for this and all your other uploads. your so awesome dude. appreciate.
This is the only fitness/bodybuilding channel where the focus is way bigger than mere six packs, shoulder, legs etc. You educate us about this whole mind body synchronization, living good, focus, meditation, going the extra mile. After following your videos I get the feeling that this is what I had been looking for all those years, you have answered some of my unanswered questions. Thank you
I yawned when u were talking about yawning
I yawned reading this
make it stop
dhananjay shinde me too 🤣🤣🤣
You feel empathy for him
mee too
dude, this is one of the best "fitness" channels in all of youtube. much more than fitness though! thank you man, youre channel truly is a blessing!
Yes! This is great. I do movement breaks at work to stay energized. I have a circuit with bands, a kettlebell to swing, and I also try to go on a 10-20 minute walk outside once a day. It's so important to keep moving.
I've been doing this for 8 years, i always try to make what im doing a challenge because i know that when people are around and i have to do it the normal way it'll look like im superhuman
New subscriber here, and I'm so glad you're featuring Greasing The Groove. I'm a 44 year old man blessed with the appearance of being much younger. I'm grateful, but I'd begun to _feel_ every year of my age. I work in a grocery store and it was becoming clear that I needed to become *stronger*. Not sexier. Not beach ready. More capable of doing my job and earning a living.
I began by doing a few pushups throughout my day, greasing the groove. The strength gains were amazing as I practiced mindfulness with every pushup, and indeed with every move.
I'm using the method with other bodyweight exercises. I'm even using heavy crates and boxes to practice proper scapular retraction and isometric holds.
Greasing The Groove has been a true game changer. It allows a gentle, mindful, and most of all effective approach to proprioception and exercise. It allows your neuromuscular system to build the pathways for proper form before you start slinging weights around or banging out 50 pushups. Thanks!
One of the reasons I started learning Footwork/House dance, can practice anywhere, any time and my body remains motivated to move.
As well leaving a door pull up bar out in the open, it just beckons you.
I find fasting during the day helps with this problem. I'm guessing my body is constantly in fight or flight mode during that time rather than rest and digest. Having a small toddler at home also teaches you to be active in odd times.
Digesting and processing food takes energy too. One of the most demanding tasks we can ask of our bodies is processing food. Especially unideal foods
Always so happy to see a new bioneer video!
Not only a fantastic channel but great for bringing together all sciences surrounding physiology, health and exercise. I'm really impressed by how you also look back in history at all the traditional physical methods of maintaining health. The Shaolin and Wudang temples both practice qigong which is remarkably similar to what's described in this video (amongst other Wushu schools). I'm really glad I've found your channel. I find it really enlightening. Bringing together old and new methods and exploring the scientific understanding behind them - it's been a long time coming. I believe to live a good life is to live, do and be as functional as possible in order for us to live as healthily and as happily as possible. So, thank you. Really educational for me.
Way beyond a fitness channel. This is a top notch health, wellbeing and motivation channel. Priceless!! Thank you once again!
Thank you for this video! I’m 100% needed this... I work from home and I also (obviously) live at home.
I literally have no reason to leave the house when everything can be ordered and delivered from an app.
I totally forgot how good it feels to stretch first thing!
Great video.....you couldn’t get a better idea for lockdown. Been doing this for a while. Mentally I feel better and strength and energy levels improving too.
Such a great channel. Fantastic education.
Wow, I always learn something new whenever I watch your videos, really amazing channel!
This is what I've stumbled into, like a more physical tai chi, there is deliberateness, intention, playfulness. Consistent refreshing of fundamentals, a greased groove into what the moment presents. Letting go of counts, numbers, sets mindset was key. As well as accepting being lean. Nutrition is by far the big part in the body's appearance I've discovered (keeping it whole, fresh) so I disconnect exercise from appearance, and so the movement lets me know I'm strong, healthy. I'm beginning to recover a sense of ease with starting things. My intuition says as I take on cardio in the a.m. this sense will only improve. Starting is always tough solo, this way helps, but nothing beats the environment of a sincere community.
It's amazing how moving keeps us healthy and full of energy. I saw on Japanese tv recently a couple of farmers - one guy was like 80 years old and was moving so quickly. Respect.
Cool, so basically grease the groove on most everything every day. Good idea. I also instead of the pistol squat, I would end over to get a good 15-30 second stretch in my hamstrings, or tie my shoes while hamstring stretching.
I've been developing this habit by without thinking for years! I even tried to fight it because of what people described as 'yawning and stretching meetings' - but you've given me the gift of the perfect response: 'actually I'm pandiculating in meetings'. Since the lockdown began I started screaming as I pandiculate - it sounds mental but give it a go, like a kiai! Great video man, your channel is great, keep it up!
In addition to your points, watching The Bioneer once per day will gradually increase overall motivation
Great video! I like the dinamic shots, and the content is definitively about improvement, for almost anyone
Spot on! I've never thought about it that way but I do use the bodyweight movements I'm training to pick up keys and whatever minor chores I'm doing.
Really gotta start putting more thought into it, intentionally increasing the amount of those spontaneous moves.
Superbly done! Very interesting.
Movement lifestyle is what is best, U are right my friend, we know it intuitively, thanks for this conscious reminder of what is already known, and I will do so...
You‘re a freaking Jedi and I‘m happy I got your ebook
Very intelligent and important information. Great video.
Awesome insight as usual. Easy enough to apply into everyday action.
Just what you need! More complicated concepts
This channel is gonna blow up I just found these videos n I subscribed
Hi Adam, very informative. I actually do this whenever I can. I knew that from a young age that I always had to stretch out. Thanks for the video. Excellent information and knowledge.
Awesome info sir!
One of my fav fitness/self improvement channels on CZcams, if not *THE* fav! Great video, man, keep it up and thanks for the tips! 👍
Thanks man!
Yeah it honestly is the best channel.
Dude you have the coolest youtube channel name ever.
Seeing the Bioneer avatar in my notifications is like finding a tenner in the street. It is a really great bonus for the day!
Anyway, I'm going to try this throughout the week and see how it goes.
Aww thanks man! :-D
Can you do a video on resistance bands and their effectiveness for building muscle and strength
The bands themselves won't build strength and muscle, it's the discipline of working on the strengths and skills you want to achieve regardless of what equipment you have.
This video is exactly what I needed.
I've done somatics for years. Pandiculation can be described as gentle isometrics; ways to check in with your body to make sure everything is online. It's not the only thing, but it's a very, very good thing. I learned a few things from the video. Thanks!
Excellent content! Reminds me of biomechanist Katy Bowman's general message, i.e., increased movement frequency is a Very Good Thing.
Definitely support this notion
ah one thing I've been doing right I guess! I've always done random training throughout my day as a "if I'm used to moving from a "cold state" then if I ever HAVE to move while feeling like this I'm already used to it" but I'm glad to see that there's a lot more benefits to this than I thought!
Awesome video👌
Thanks for the video! I was just thinking about how to increase my energy, and I see this video haha.
You deserve a jackpot of subscribers right now. Best video ever. I do this the whole day so that my overall stamina gets increased and I don't give my heart sudden work load which it cannot handle in the case if I don't get to workout or don't fell like it for a long time and just do a hard taxing workout which ultimately causes the heart to work more suddenly which it cannot if you don't practice this technique. This also trains the brain to regularly send out more frequent signals to the body and increase it's ability to handle more cognitive load and help reduce stress. However we should still start out slow for this to work effectively and efficiently. It also helps out mucles and ligaments to handle more tensile and compressive forces as well as handling mechanical terms for forces like " buckling" which can cause the bones to break if any sudden force like in gymanstics or circus acts and if this technique is incorporated... It forces the bones to get stronger and not make them brittle in the process. But slow and steady and consistent practice along with the appropriate diet(most important step!) And Sleep will result in this technique being successful for anyone. Props to you Bioneer!! Love you and your content bro! Been subscribed since the start of your channel and I still don't and won't ever regret this decision.
Thanks man! I appreciate it! And yes of course, definitely ease into the increased activity :-D Thanks for the insights!
Awesome info
Bloody brilliant content!’
Totally agree with the benefits. I use my watch’s hourly chime to remind me to do a bit of calisthenics or movement throughout the day. This is in addition to focused training time. Lethargy begets more lethargy, need to break the cycle and stay active.
Good work
I was compelled to move to be pain free 7 years ago to help back injury, leaping up stairs in higher bounds was simple one I do going to work.
Awesome!
Thank you
Interesting stuff, subbed!
I see u are natural! Great discipline bro !
Ah haa pandiculation to stretch oneself.. whahooo new word in my vocabulary, new daily hourly activity. Man I could hug U with gratitude. THANK U again
It makes so much sense.
You are right Adam. Great video.
Could you make a video on stress relief? Just asking for a friend. I AM NOT STRESSED AT ALL BUDDY WTF ARE U TALKING ABOUT
Haha I will definitely get to this soon. Hope your friend feels less stressed! :-P
So being tired is psychologic, person can train his mind to be less tired during the day?
At any time you can be motivated to go further, humans are strong because they can change but humans are weak because they make excuses
@@NoSubsWithContent yeah, but how a person that is in the near end of a marathon continue after they hit the wall?
Or a person really stressed in work and in live, how they can became limitedless and pass days without sleep?
Mental tiredness and physical exhaustion are two different things. Being tired is feeling low energy of low motivation, like someone getting off work or when one hasn't had a full 8 hours of restful sleep. They haven't exerted much effort and their body is still in good condition.
Physically, your body has a limit, and muscles do need time to recover after exerting serious effort. Similarly, prolonged lack of sleep will impair motor functions.
He's not saying you can work out constantly or go days without sleep, he's just saying if you feel low energy, but your body is still in good working order, you can usually do more.
Ever felt tired before going to the gym but then you're there and it ends up being a great workout? It's psychological. Every time I've felt like I can't train, I've been able to train the hardest, kind of ironic. I just need to have the fortitude to push through and just START.
@@wowandrss truer words were never spoken
So that's what that is called, I find it helps me in between sets when I have a muscle that is way too tight
ive always been doing pandiculation types of stretches. i knew what i was doing was not stretching but i didnt know what it was called. i would get confused when i would try to explain it. i would try to say that i would do a flex type of stretching. but now i know what its called, so thanks!
Awesome vid once again , keep awesome
Thanks man!
Wow, i never heard this before, definetly im going to try it
I occasionally pandiculate (did not know there was a term for it) when I feel the need to in one of my limbs. Fortunately growing up I never stopped moving around the way kids do! So I'll often run or climb up the stairs and jump and swing down from them, or if it's on my way I'll walk on smth tight like a railing or fence. Plus I'll often climb trees, swim, sail, and engage in any kind of adventure at every opportunity! All just for fun. Thanks to this I have great balance and proprioception (specially in my feet, during summer I spend 95% of my time barefoot), and my joints are all very strong and durable! Also, my reflexes are quite quick, as I'm used to having to catch falls or stop/dodge things coming towards my face. All very nice side effects! But I still do these things mostly cause they're fun
Best advice ever. I am more active already.
i really like you training footage man
maybe just do a motivation music video with some scense of your daily workouts. i love watching those things to get me in the right mood and i really enjoy your style of training :)
I do this subconsciously throughout the day with my more aches bits that don't get used as often; t spine, psoas, rear rotators etc. Kinda cool that it has a name and purpose!!
Simple and smart
Very interesting! My takeaway just move more!
Bro...I like your channel! Your different!
Great Video Adam! Can you do a video about reflexes and peripheral vision,
and how about that Batman Program Part 3.
Thanx for this 👌 video sir
MY NOTES
Animals dont need to arm up! They just stretch or do pandiculation for a few seconds
do pandiculation relaxing than tensing muscles building connections before sleep. whoever is reading this please dont sit as sitting is the new smoking! Also if your looking to always be warmed up and always burn calories than make your environment you live in harder. Dont eat in your room and always keep a jug of water in the kitchen and also only take what you need to eat with into your room than if you need more you'll keep walking all around your house all day plus drink a gallon of water a day with some electorlytes though and never quit!!!! Nothing bad can happen to you you'll need extra water from all the extra walking!!
in construction often feel more energized at the end of a good day ( good flow rhythm etc) than a day thats broken stop start etc
I forgot about this, i used to do this and I called it "cat stretches". I was telling my wife about it, I thought of it as a "stretch" that feels good. Just moving around in any way that feels good. wiggles and twisting, especially in bed after sleeping, feels so good.
Wow. Smart dude......
Interesting, I was just having this thought as I sat on the airplane coming home today how after sitting for so long I felt like I couldn't contract my muscles as well and was almost losing the perception of my leg in space, thats also why old people are more likely to fall do to a lack ability to sense the ground (years of wearing socks/shoes) atrophying the motor units in their brain.
This is how I would prefer to do things
Now to try make my work schedule fit it in
Don't know if your read comments that late but holy shit I will try to implement this immediately. Should help with avoiding injury in general
Hey, nice video! Could you do one about how subliminal audios may enhance strength and endurance?
hmm after watching this, i performed my morning top down short warmup with musculature intensly activated instead of relaxed and gentle and it made a HUGE (+) difference to how i energised and aware i feel.
Awesome!
Can we have a good stretching and specifically warm up guide video?
Bruce Lee was an early pioneer of this.
When I was a kid I ran everywhere like Forrest Gump cause he did it in the movie
Hey Adam been reading your book and it's a fantastic read. Really great info in there, definitely recommend it to anyone . I was wondering what you ( and others ) think of this whole semen retention thing that loads of people have been going on about. Bro science or does it have legit benefits? Keep up good work 🤙
Supposedly increases testosterone
Semen production doesn't cost a significant amount of nutrients and sperm is just constantly produced and cycled regardless. Any site claiming to change your life or boost your testosterone with masturbation habits should be disregarded
@@uexkeru agreed . Though I daresay there's a placebo effect that comes ( pardon the pun ) with the whole thing, even if you know it's bullshit lol
@@bobbuchanan4510 Even If its JUST a placebo effect, that means it STILL works that's the power of the mind. Studies have shown even if you know it's simply a placebo, your mind CANNOT tell the difference. This has been proved over and over with double blind studies
Thanks man, really glad you’re enjoying it! There’s an article on my site about the mental effects of testosterone. The interesting angle regarding retention is that it may increase androgen receptor density in the brain - potentially leading to a cognitive boost and more alpha-like behaviour. The research isn’t conclusive but there is a lot of anecdotal support...
Dude, at first glance at 6:04, it looks like your legs got amputated for a split second! My heart sunk for a second until I realized that you had your legs crossed.... hahahahaha!! 🤣💀
Haha! I broke the news by just dropping that in there...
The Bioneer “broke the news”? What happened? Please tell me you’re fine! 😂
This was a great video. I was wondering if mental rehearsal of stretches/movements, could also provide some similar effects. A "Mental Pandiculation" if you will (though when I imagine yawning, I usually end up actually yawning.)
Some of your earlier videos mention how mental review changes the physical structure of the brain/nervous system. It would be very interesting if there were any studies on this idea. What do you think?
Interesting idea!
This is pretty much what farmers do and hence they have the 'farmers strength'.
Yes!
And most farmers are fcked by old age, sounds good on the outside but go actually meet some old farmers and see how thier bodies are getting on.........
Go look at countries like India, places In Africa and so on, where they still carry shit on their heads and shoulders all day long and ask them ho wtheir body feels. I bet they are strong as fck but they are also all fcked but ho wlovely it is that they get use their muscles all day long aye.............
@@joshmann7587 Not one thing you said is true
I am from India. The reason that they are not healthy and fit despite lifting all day is cause of the food. They dont eat healthy and not nearly enough. Due to poverty.
Maybe in the old days, definitely not nowadays; they have all kinds of machines now.
Reminds me of when I visited some old large farm, many years ago. Apparently the "job interview" used to consist of a strength test of the potential workers (lowest of the low laborers) there. They had 2 round stones wich they would have these men lift, one weighed 90kg/198 lbs and the other 120kg/264lbs. Maybe just to rule out ppl with too much back pain, or something.
But it still makes you wonder, how many average laborers could do that today.
Great stuff and there's some impressive moves, but for those rotator cuff rotations you're suppose to keep the elbow really close to your body.
Lovely
Wow i have been doing this for years on the body parts im about workout , I have a habit of falling asleep literally when I chant the words i have to work out and this is what i do to conteract it
Do you have any specific routine ideas? I’ve got chronic low back pain I believe is from the amnesia effect from using a chair .
I feel like I need a strength and stabilization routine to get my sleep and life back, but I haven’t put anything successful together yet. Been winging it
Please do a video on how to do spiderman curls, i haven’t found any good videos yet!
I sit on a forklift all day.
Gotta have movement at the end of work and always hit the trail for a run or the gym for some weights.